‘Merica Monday

WOD 5 MIN AMRAP 3 Hanging Power Cleans (135# / 95#) 6 Pull-ups 9 Box Jumps rest 3 min For Time: 10, 9, 8 … 3, 2, 1 Burpees Sit-ups Score will be burpee/sit up time

1/29/2016

WOD [RFT] – 1 Round For Time of: – 50 Box Jumps @ 24″ / 18″ – 50 Jumping Pull-ups – 50 Kettlebell Swings @ 1 pood (35 lbs) – 50 Walking Lunges – 50 Knees-to-Elbows – 50 Push Press @ 45 lbs – 50 Good Mornings...

1/28/2016

WOD 5 Deadlifts (not to exceed 225/165) 10 Meter Shuttle Sprints Athlete will complete 5 Deadlifts at the beginning of each minute and use any remaining time to complete as many sprints as possible. Score is total sprints.

1/27/2016

WOD buy in 100 Double-unders 50 Slam ball 35/25 40 Toes-to-bars 30 Ground 2 Overhead 45/25 30 Burpee cash out 50 sit up

1/26/2016

WOD 10 MIN AMRAP 15 Wall Ball 20/14 15 Kettle Bell Swing 53/35 7 Hang Power Clean